Aug
26
2009
Push-up Challenge Day 19
Buy in: 3800/1900
Push-ups for the day: 200/100
5 Rounds
200 M Run
9 Hang Power Snatches (75 lb, 45 lb)
9 Sumo Deadlift High Pulls (75 lb, 45 lb)
Don’t talk about what you have done or what you are going to do. -Thomas Jefferson
Dairy Not the Answer
A nice clean from our good friend Jordan Morchat of CrossFit ATM.
The On-Ramp Program starts next Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?
- In depth instruction on all the the foundational movements of CrossFIt Austin.
- A directed and organized approach to making effective nutritional changes.
The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt. It is designed for folks that are new to CFA but beneficial to all. Current CFA members are encouraged to participate for free.
| AM Results |
|
|
|
| Michelle |
|
|
8:53 (25 lb) |
| Mike |
|
|
9:29 (65 lb) |
| Andrew |
|
|
13:12 (65 lb) |
| Rob |
|
|
11:01 Rx |
| Heather |
|
|
11:51 (20 lb) |
| Amber |
|
|
10:12 (25 lb) |
| Jerry |
|
|
10:47 (25 lb) |
| Stephen |
|
|
9:59 (45 lb) |
| Blake |
|
|
9:23 Rx |
| Kristin |
|
|
8:56 (PVC, 75 lb Sumo DL) |
| Tow Matt |
|
|
10:04 (35 lb) |
| PM Results |
|
|
|
| Wes |
|
|
7:34 Rx |
| JJ |
|
|
10:27 (45lb) |
| Walker |
|
|
10:37 (35lb) |
| Lezli |
|
|
10:36 (25lb) |
| Mac |
|
|
9:17 (35lb) |
| Nugget |
|
|
8:30 Rx |
| Erika |
|
|
12:29 (25lb) |
| Tara |
|
|
9:52 (25lb) |
| Dave |
|
|
12:12 (65lb) |
| Sherman |
|
|
11:34 Rx |
| Megan |
|
|
10:56 (35lb) |
| Stacey |
|
|
10:49 Rx+55lb |
| Laura |
|
|
11:23 (25lb) |
| Ashley |
|
|
11:25 (25lb) |
| Boone |
|
|
7:45 Rx |
| Aurelia |
|
|
11:38 (20 lb) |
| Big Matt |
|
|
11:49 (60 lb) |
Aug
25
2009
Push-up Challenge Day 18
Buy in: 3600/1800
Push-ups for the day: 200/100
1-2-3-4-5-6-7-8-9-10
Overhead Step-ups (45 lb, 25 lb)
10-9-8-7-6-5-4-3-2-1
Swings (24K, 16K)
(R,L= 1 rep on Step-ups)
I care not what others think of what I do, but I care very much about what I think of what I do!. That is character. -Theodore Roosevelt
Some Tips on Sleep and Stress
| AM Results |
|
|
|
| Erika |
|
|
19:04 (10 lb, 15 lb) |
| Mike |
|
|
20:00 (35 lb, DNF) |
| Andrew |
|
|
13:09 (35 lb) |
| Heather |
|
|
12:00 (20 lb, 15 lb) |
| Stephen |
|
|
11:45 (25 lb, 12K) |
| Blake |
|
|
16:46 Rx |
| Rob |
|
|
16:36 Rx |
| Lyzz |
|
|
16:14 (15 lb, 15 lb PP) |
| Tow Matt |
|
|
15:45 (25 lb, 12K) |
| Dave |
|
|
17:20 (35 lb, 16K) |
| Amber |
|
|
16:18 (15 lb, 12K) |
| PM Results |
|
|
|
| Betsy |
|
|
11:23 (20lb, 16K) |
| Mac |
|
|
9:40 Rx |
| Sherman |
|
|
16:29 Rx |
| Ryan |
|
|
14:05 Rx |
| Laura |
|
|
11:47 (15lb, 12K) |
| Jessica |
|
|
13:49 (15lb, 12K) |
| Kristin |
|
|
10:10 (24K DL) |
| Walker |
|
|
9:20 (15lb, 12K) |
| Tara |
|
|
14:07 (15lb, 12K) |
| Aurelia |
|
|
14:20 (15lb, 12K) |
| Dennis |
|
|
18:43 (15lb, 12K) |
| Boone |
|
|
11:46 Rx |
Aug
24
2009
Push-up Challenge Day 17
Buy in: 3400/1700
Push-ups for the day: 200/100
100 Burpees for time
You don’t have to get it perfect – you just have to get it going. Babies don’t walk the first time they try, but eventually they do. -Mark Victor Hansen
Stress Induced Pain
Thanks to everyone that made it out to the Dutch Lowy Performance Development Seminar!
The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?
- In depth instruction on all the the foundational movements of CrossFIt Austin.
- A directed and organized approach to making effective nutritional changes.
The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt. It is designed for folks that are new to CFA but beneficial to all. Current CFA members are encouraged to participate for free.
| AM Results |
|
|
|
| Andrew |
|
|
11:27 Rx |
| Blake |
|
|
9:48 Rx |
| Kristin |
|
|
6:53 (Sprawls) |
| Heather |
|
|
8:15 (Sprawls) |
| PM Results |
|
|
|
| Mac |
|
|
5:21 (Sprawls) |
| Nugget |
|
|
5:40 Rx |
| Big Matt |
|
|
9:50 Rx |
| Jessica |
|
|
10:32 (50/50) |
| Tow Matt |
|
|
11:01 Rx |
| Amber |
|
|
9:48 Rx |
| Lezli |
|
|
10:32 (50/50) |
| Stephen |
|
|
9:32 (50/50) |
| Eleanor |
|
|
10:07 (Sprawls) |
| Ashley |
|
|
12:17 (50/50) |
| Betsy |
|
|
6:36 Rx |
| Stacey |
|
|
6:18 Rx |
| Laura |
|
|
9:54 Rx |
| Erika |
|
|
8:56 Rx |
| Wes |
|
|
7:51 Rx |
| Smeth |
|
|
10:03 Rx |
Aug
23
2009
Push-up Challenge Rest/ Makeup Day
Buy in: 3200/1600
Push-ups for the day: 200/100
REST
In order to succeed, your desire for success should be greater than your fear of failure. -Bill Cosby
Aug
22
2009
Push-up Challenge Day 16
Buy in: 3200/1600
Push-ups for the day: 200/100
No Class Today due to the Dutch Lowy Performance Seminar.
Bodyweight WOD:
10 Rounds
100 M Sprint
20 Push-ups
Experience is not what happens to a man. It is what a man does with what happens to him. -Aldous Huxley
